Firm, mild-flavored mahi mahi gets a delicate coating of almonds and bread crumbs and a drizzle of a light white-wine sauce for a main dish that's quick and a little bit fancy. Source: Diabetic Living Magazine
Preheat oven to 450 degrees F. Line a baking sheet with foil. Coat foil with cooking spray; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish; set aside.
In a shallow dish, combine egg white and the water. In a second shallow dish, combine almonds, bread crumbs, the 1 tablespoon thyme, and the 1/4 teaspoon salt. Dip fillets in egg white mixture, turning to coat. Dip in almond mixture, turning to coat evenly.
Place fish on prepared baking sheet. Sprinkle any remaining almond mixture over fish. Coat fish with cooking spray. Bake 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake easily when tested with a fork.
Meanwhile, in a small saucepan melt butter over medium heat. Add shallot; cook 3 minutes, stirring occasionally. Add flour, the 1/8 teaspoon salt, and the pepper, stirring until flour is coated. Add white wine and lemon juice all at once. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Remove from heat. Stir in the 1/2 teaspoon thyme. Drizzle sauce over fish to serve. If desired, garnish with additional snipped thyme.
3 lean protein, 1 fat, 1/2 starch